Go with Gatorade for when you are working out or riding in the heat. Mix to 3/4 strength and drink 1-2 quarts an hour shoot for 2 quarts an hour if you are a sweat copiously. Recovery, have a glass of milk, or a cup of yogurt or a glass soy milk with some whole grain crackers, bagel or bread. Throw on some whole fruit preserves. You got your simple glucose and electrolytes for exercise, complex carbs, amino acids, potassium, calcium, phosphorus and vitamin D and B vitamins all put together in an inexpensive "recovery supplement" All of the above can be gotten just about anywhere there is a convenience store or grocery store. As an added benefit, there are NO worries about getting adulterated supplements that have banded substances. One university study found 30% of exercise supplements carried band substances.